Strength coming back quick

[ezra76]

Pretty excited about the last few workouts. I started back the beginning of Oct.. Started my new workout tracking Oct. 5th I believe.

Was going to wait and take some pics, still will in a few weeks or so.

I had a rain day, no work today and was really debating on a workout since I just did heavy legs and chest back to back. Took the kids to Walmart, found some chalk in the fitness section and that was all the motivation I needed.

Grabbed extra 25's from outside and hit the basement determined.

Warmed up on deadlifts with 135, 205, 275 then put it all on. 350lbs. It was a bit heavy transitioning from my quads to lower back, my underwear literally ripped in half under my sweats, then traps took over and no problem. Locked and held for 5 seconds feeling beastmode return.

Really pumped up. I've gone from 135 to 185 on bench and from 305 to 350 on deads. Squats I'm not sure where I started because I was doing front squats starting out but at 185x5 now on back squats. (I never 1rep max squats)

Bodyweight has gone from 191 to 188 morning weight.

[xTeTe]

Muscle memory is a beautiful thing. Nice work getting back on track.

[ezra76]

Thank you. I was really worried starting out that was over the hill, not going to be able to gain back and end up getting injured.

The thing I'm wondering now is how much weight/reps is equal to the same muscle mass I had before. When I was at 170 and about 11% I was at 225bench, 275squat (reps) and 425 deadlift. Would I expect to be at about same muscle mass if I get back to those numbers?

[xTeTe]

Thank you. I was really worried starting out that was over the hill, not going to be able to gain back and end up getting injured.

The thing I'm wondering now is how much weight/reps is equal to the same muscle mass I had before. When I was at 170 and about 11% I was at 225bench, 275squat (reps) and 425 deadlift. Would I expect to be at about same muscle mass if I get back to those numbers?

Probably close... but strength does not always equal mass in terms of gains. If you're doing higher weight/lower reps to get your lift numbers up only, then it's possibly you may have slightly less mass. Hard to tell if unless you have your body composition done again.

[inspirasn]

Love muscle memory!

[Jaketon]

Love muscle memory!

Good transformation. Remember to take care of your muscles and especially the joints

[OldFartTom]

I'd love to have muscle memory, I think my body is "myoamnesic" (sounds a good term, maybe Jim Stoppani could use in his next hype?) because in various stop starts the only memory I have is "fat memory".

I'm sure OP is luckier and will be just fine

[ezra76]

Feel like I'm kind of hitting a wall this week. Was weak on squats yesterday and weak on bench today. Weaker than previous workouts on each.

Probably just need a little more rest. I did squats pretty close to deadlifts and chest very close to shoulders. Right shoulder was bothering me today.

Debating on whether to go into a higher rep range, like 10-12 reps with slightly lower weight for a couple weeks or just push on?

[PhDPepper1111]

Feel like I'm kind of hitting a wall this week. Was weak on squats yesterday and weak on bench today. Weaker than previous workouts on each.

Probably just need a little more rest. I did squats pretty close to deadlifts and chest very close to shoulders. Right shoulder was bothering me today.

Debating on whether to go into a higher rep range, like 10-12 reps with slightly lower weight for a couple weeks or just push on?

I'd say listen to your body.
You may need to deload more frequently than in the past when you were younger. If your shoulder is bothering you you may need to drop shoulders for a week or push it back a day....
but keep at it in general unless it is genuine pain - and then obviously see your doctor!

From your original post, it sounds like a good time for a deload week, then press on.

[Cantplankwell]

As an older "fitness enthusiast" who did not start being serious (such as it is) until my very late 40s I have noticed that the strength drop is very quick if I stop lifting, even after a few weeks, and it is taking longer to get back each time. I have had a few interruptions in the last 7 or 8 years, such as some lower back stuff and a hockey injury (winter 2018) every time this happens its takes longer to come back and my "peak" is lower. My mobility/ROM is still good tho, and thats key. I think if I had started lifting much earlier, say in my 30s I think I would have an easier time.

Right now I had to take a break because work and home we are very busy. For this winter the best I can hope to do is two days a week under the bar, and a some scattered cardio sessions. It did not help that I had to shut the garage gym down and shoehorn what I could into a corner of the basement with smaller range of things I can do till spring, so I am just getting back in business after several weeks off again, I am not expecting much for the next couple of months.

Will see how I do.

[ezra76]

Ya gonna just take an easier week and mix things up. Tomorrow I'll do back and bi's outside walking around my yard, stopping every 5 or 6 laps to do pullups 5-6 sets and then just db curls with 25's, another 5-6 sets. Legs I'm going to switch back to front squats for higher reps then walking lunges with db's. Chest might end being an all pushup workout, haven't decided yet.

Went by a local supp shop I haven't been to in a long time. Got a strong preworkout, some "anabolic warfare" stuff. I'll wait till I start 5x5 compounds full force to try it out.

They had some fancy bodyfat scale there too. I told the guy "ah, I'm pretty sure I'm right around 22-24% but I'll give it a shot". Yep, dead on.

[ezra76]

Being a dumbass I decided to attempt a clean with 150 outside. I couldn't get it first time so I decided I needed to try to "jump and catch it" like I saw on youtube. Well, I got it, along with a hip strain.

[ezra76]

This hip thing still hurt a bit this morning but feeling much better now. I started a new routine based on 8 reps with chest/tri's. If the rest of the workouts go like this one I've found a good groove.

[ezra76]

Did the leg day of this workout plan I wrote up. Figured I'd share it since it seems to be a great transition from 5x5 so far. Pretty much everything can be done with a rack, barbell, bench, a few sets of db's and band if you want. Naming it Crazy 8's

Edit- ** means you should be going heavy enough to barely get or miss rep 8 on last set.


1. Legs

Front squats 3x8 pause
**Squats 3x8 pause
Leg extension 3xfail
Ham Curl 3xfail
Standing calf raise 3xfail
Seated calf 3xfail

2.Chest/Tris

**Flat bench 3x8
Incline DB 3x8
Flat CGBP 3x8
Skullcrushers 3x8 (with curl bar and go straight into a close grip bench to fail reps b4 putting down)
Band Fly Standing 3xfail alternating right/left


3. Back/Bi's

Pullups 4x fail
Bent Rows 3x8
Romanian DL 3x8 (Shrug rep and static hold last rep each set)

BB curl - 3x8-10
DB curl 3x8-10
DB concentration curl - alternate to failure, finishing pump

4. Shoulders/AB's

Military Standing or Seated 3x8
Arnold Press 3x8-10
Side lateral 3xfail
Rear lat raise 3xfail

Decline situp 3xfail weighted drop weight continue
Leg Raise 3xfail
Oblique pull with band 3x fail